Yoga, Health, and Wellness Articles + Recipes

Yoga, health, wellness, and recipes from YogaDownload.com

Both the Spring and Autumn equinox signify great change. Our clocks change, the weather changes, and we’re getting prepared for summer or winter. While the equinox signifies the start of hot weather, or cold winters, don’t forget to take in the beauty of the season, rather than looking further ahead. There’s plenty of beautiful sights to take in around spring and autumn, especially in nature. We’ve put together a list of the best places to take in the seasonal changes this year, wherever you are in the world.
Tokyo, Japan

"It takes a lot of courage to release the familiar and the seemingly secure, to embrace the new. But, there is no real security in what is no longer meaningful. There is more security in the adventurous and exciting, for in movement there is life, and in change there is power. " - Alan Cohen
Happy Equinox yogis! Whether you are celebrating the budding and blossoming of Spring in the Northern hemisphere or accepting the shedding of layers that personifies Autumn in the Southern hemisphere, we are all in the midst of powerful transition.
When we align our own intentions and goals with nature’s rhythms and patterns, we strengthen our positions. We’re all living this one life on the planet together and the earth impacts everything we do, from how we feel physically to our thoughts and emotions. Why not harness these seasonal shifts to reflect, set intentions, and implement change?

Since it’s been so cold and snowy lately, we wanted to share a recipe bursting with color and flavor to remind you that spring is just around the corner! Our beet hummus not only looks like veggie vibrancy in a bowl, it’s also packed with health benefits!
Beets are a great way to check in on how smoothly our digestive tract is running (for more on that topic see my post called “The Beetroot Test”), plus they’re also filled with many health-boosting nutrients like folate, vitamin C, and manganese.
Beets have anti-inflammatory and detoxification properties, and they’re also known to boost stamina, lower blood pressure, and strengthen the immune system.

Have you ever gone against your own intuition? How did that work out for you?
Have you ever felt so numb to your internal signals that you didn’t even sense what your intuition is communicating to you? Or have you ever consciously overthrown your own intuition and gut instincts for your desire to be loved and accepted?
Maybe you overrode your intuition hoping to prove that you were a perfect match for a partner, a job, a community, rather than sensing and questioning if the relationship, job, or community was a good match for you. Please remember there is nothing to prove in love and acceptance, and that true love and acceptance must begin within. We must start with ourselves and trust our intution, which starts on the inside.
Yoga reminds us that the actual external experience is a reflection of our inner resonance. Yoga states that we will continue to attract experiences to bring awareness to any unconscious patterns that keep us from true connection, trust and joy.

After a night of improper sleep, how do you feel in the morning? Groggy, tired, irritated and dazed?
Well this comes as a no surprise since sleep is essential to recharge the mind and body after a hard day’s work. And when there is improper sleep, the mind and body both feel down and less eager to go about with the activities of the day.
Ayurveda, the ancient medicinal practice that originated in India classifies sleep disorder based on the dosha types – Vata, Pitta and Kapha. Each of the doshas has a significant impact on the sleep preferences and patterns of an individual.
Similar to most of the things associated with Ayurveda, the present balance and body constitution of an individual influences sleep imbalances. In order to treat the issue of sleep imbalance effectively, it is important to know the present state of balance and the body constitution.

Attention busy yogis: one hour of Yoga Nidra is like getting a few hours of deep sleep.
Yes, one hour of Yoga Nidra practice has many benefits, but its power to provide you with the nourishing effect of true restful sleep can transform your life. This practice is designed to help you learn to completely relax, delve into your unconscious, and maximize your total well being. What’s even more wonderful is that anyone can learn this practice, no matter your age, physical abilities, and current state of health.
If you aren’t familiar with Yoga Nidra, it is a healing practice of total relaxation. Your teacher guides you into a deeply relaxed state, kind of like how you feel right before you fall asleep where you are relaxed, quiet, yet aware of your surroundings.

As I was cruising around the Farmer’s Market last Saturday I noticed these beautiful bright yellow and orange flower-like veggies at one of the stands. Upon further investigation, I realized that these beauties were squash blossoms!
I’ve never eaten squash blossoms before and I always love expanding my veggie repertoire, so my blog mission for the week became crystal clear!
To my new discovery, squash blossoms can be found on any variety of squash, zucchini or pumpkin plant, making these varieties “double agent” veggies.
We love any veggie that can be enjoyed “root-to-tip” and our recipe today is the perfect way to turn part of the “leftover” squash plant into a delectable and gourmet-looking vegan appetizer!
Today’s recipe for Cashew Cheese Stuffed Squash Blossoms comes from our friend and natural food chef extraordinaire (seriously, she’s a genius!), Casey Easton.

What are the chakras? According to yoga, our inner bodies are full of subtle energy. This energy moves along a central channel called the sushumna nadi, These centers are thought to be doorways into the depths of awareness – awareness that is within the body, outside the body and also that can expand in such depth that we come to realize the innate vastness of our true nature.
When the chakras are aligned, we are centered, balanced and healthy. When they’re out of alignment, illness is more apt to manifest in the body and mind. This is why it’s necessary to understand what each chakra represents, so that we can do proper chanting, pranayama and asana to support the balanced nature of each one.
Here is a thorough overview of each of the 7 chakras, and how they relate to your well-being, as well as information so you can keep them each in balance.
Root Chakra
Also known as the muladhara chakra, is connected to our sense of foundation and being deeply rooted or grounded.

Feeling low in confidence is a feeling many of us have experienced before. During work, amongst peers, maybe even with a loved one - there are many situations that can challenge our confidence and leave us feeling doubtful.
But no one is naturally self-confident.
Self confidence is a skill that builds up over time, and is something that you can use against the daily grind. To get you started in building up your self confidence, here’s our top quick tips for an instant boost of confidence - perfect for that next big presentation at work, mustering up the courage to ask your crush out, or just to feel more powerful in your day to day life.
1. Prune yourself
If you look your best, you’re likely to feel your best too. It’s incredible how a shower, a haircut or a shave can make you feel absolutely amazing, and do wonders for your self-image. This will boost your self confidence by miles, and can be achieved by just waking up a little earlier to give your image a little more TLC than usual.

Come on yogi, light your fire!
Join us this week as we work to stoke our inner fire, to stimulate our power center, and to increase our confidence in all aspects of our lives. As you know, yoga transcends the physical, and one of the most important benefits of a regular practice is the ability to impact your subtle body and change how you feel from the inside out. Through targeted breath and movement, you can increase the flow of prana (energy) in your system and live your life feeling your best.
Who doesn’t need a little boost? As you’ve probably experienced, different types of yoga classes yield different effects. Sometimes you need to quiet and calm, other times you need to strengthen and balance, and other times you need to rev up your engines. When you’re ready to manifest your desires, focus on the Manipura or navel chakra. Of the seven main chakras in the subtle body, Manipura houses the fire element. It’s the seat of ego and self-confidence, relationships with others and our boundaries, willpower, self-discipline, and it’s truly the center of our power and personality.

These are the most decadent, mind-blowing, make you giddy with endorphins, heaven on earth, chocolate coconut truffles we’ve have ever tasted! And trust me, we’ve had our share of chocolate.
We love traditional chocolatey treats as much as the next person, but what we don’t love is the nasty sugar crash, hangover and the compromised immune system that they leave us with.
These sugar-free chocolate truffles are guilt-free and won’t leave you with a sugar crash. Raw cacao is a great source of natural energy and antioxidants, and coconut contains beneficial healthy fat. Did you also know that coconut oil can help to improve heart health and thyroid function? It also supports your immune system, boosts the metabolism, and can promote weight loss. Now that’s a dessert that loves you back!

Being loved up and part of a couple is a great thing, especially when you start to share parts of your life together. However, after a few years - you might find yourself grabbing the remote and binge-watching Netflix instead of getting out and doing new and exciting activities as a couple. It’s important to give the time to come up with fun and exciting date ideas, and do things together to strengthen your bond and keep your romance exciting.
Here’s our top 8 ideas of activities to do as a couple, to deepen your bond, instill healthy habits together, and keep things fresh!
Yoga
We may be biased, but we think yoga is a great activity to share with your loved one to deepen your bond.

With today’s technology and modern life, there are more distractions than ever getting in the way of having a productive work day. From the moment you sit down at your desk, there can be 101 things that steer your attention away from your to-do list. If you’re finding that you tasks just aren’t getting done, here’s some tips to make your day more productive.
1. Start the morning right for you
A healthy breakfast, an early workout, time spent getting yourself looking professional… Sometimes there’s just not enough time before sitting down at your desk at 9am to get absolutely everything done - especially if you want your eight hours of sleep too!
Starting your day on a high note can set the tone for the rest of the day, so think about what your priority is.

Can you believe it is almost March? Time seems to be zooming at the speed of light these days and with that swift pace, some priorities in life seem to shift.
Work, school, family, travel, all the little responsibilities…some days it’s tough to complete all the things you want to do after you’ve done all the things you need to do. And you want to do yoga, right?
If you live in the Northern Hemisphere, you may be battling the Polar Vortex and spending an hour shoveling your driveway or taking thirty extra minutes to get to the office. That precious time could have been spent on your yoga mat.
If you’re in the Southern Hemisphere, perhaps your holidays and vacation time created a lapse in your regular yoga practice. Regardless of why you’ve not had time to practice yoga as frequently as you would like, the result is the same.
You’ve fallen out of your routine and aren’t feeling as balanced, strong, and flexible as you’d like. Maybe you feel like if you can’t get a full hour or ninety-minute practice in, it isn’t worth your time to step onto the mat. Not true!

Winter is the time of the year we tend to stay inside more compared to warmer periods. Staying inside often also means moving less and at the same time, winter dishes tend to be heavier.
Good food is my passion, no question about it, but staying fit and healthy is something I am passionate about as well. This means that I always try to figure out smarter recipes that taste amazing but are good for me. It´s all about balance and the recipe I am going to share with you today is a perfect example of healthy food that definitely does not lack flavor!
These little red parcels here are perfect as a side dish or even a vegetarian main. They look awesome on the dinner table and are rather healthy and balanced due to the protein in the quinoa.
Red Onions with Quinoa Filling

Do you constantly get worked up about something or the other – be it a work presentation, your relationship or even about a party you need to attend? You have days when you find your heart pounding while you sweat profusely and wonder what is it that you’re really experiencing – is this an anxiety attack or am I just stressed, you may wonder.
While both stress and anxiety have similar mental and physical symptoms, the difference lies in the fact that stress is short-term whereas an anxiety disorder is a sustained state of mind which tends to remain even in the absence of a triggering situation.
If you find yourself experiencing the latter, you might be suffering from some form of an anxiety disorder.
Before you panic or shun this thought, understand that you are not alone in this battle. As per a recent study, anxiety has become the number one mental health issue in North America, with one-third of the North American adult population experiencing anxiety issues.

Whether you’re already a dedicated morning yoga practitioner or if you are considering starting a new morning habit, we’ve got an excellent new two-week program specifically designed to kick-start your day.
Certain techniques and styles are more impactful in the mornings and your instructors for our Rise and Shine program created each class to maximize these principles. Practicing yoga in the morning has the power to create a positive attitude you can extend throughout your day.
When we wake up, we’ve got a new day in front of us to create exactly what we want in our lives.
The way you start your day can have an enormous impact on how external events impact you. You may have noticed the more often you practice yoga, the more calm and collected you are when confronted with difficult situations. We don’t really have control over external events, but we do have control over how we react.

A good morning, can make it more likely you’ll have a happy and productive day. Fortunately, you can set yourself up for success each morning and some form of a somewhat consistent ritual or thing you do, that you enjoy and can look forward to. This can make all the difference in putting yourself on a positive course for the day ahead.
These 8 morning routine ideas are a mix of movement, mindfulness, reflection, and others. Experiment with a few until you find one from this list (or perhaps another not listed), that you’d be excited to practice each day. If you begin to notice even slight improvements in your energy levels, productivity, and overall happiness, from any one of these ideas, stick with it, so it becomes second nature and a healthy habit.
Here are 8 morning routines to to be happier and successful. Treat yourself to start each day!
1. Yoga
Movement after a night’s sleep can wake everything up. Yoga designed for a morning practice,

It’s Conscious Cocktail time!
We’ve just wrapped up another Conscious Cleanse and one thing we hear a lot of towards the end is that people are ready to enjoy an adult beverage!
Anyone ready for a little detox retox?
Giving up alcohol for two weeks is a big deal for many, especially if it’s something that’s habitually been a part of your lifestyle.
So how do you incorporate alcohol back into your diet and 80:20 lifestyle in the healthiest way possible?
This is where the Conscious Cocktail comes in!
A conscious cocktail is one that upgrades your usual alcoholic beverage to one that is allergen-free, spiked with a healthy dose of non-artificial sugar-free ingredients in your cocktail.

Have you ever envisioned your life 30 years from now? What do you look like? How do you feel? Are you able to play with your grandchildren and enjoy everyday activities?
These are common questions among most in regards to their future and quality of life as they evolve through the aging process. The question remains how we can slow down the aging process and ensure that our future is bright and fruitful?
As a personal trainer, I have had the good fortune and pleasure to work with many seniors over the course of my 20 years in the fitness industry. Through my very own hands-on experience, I have been able to witness the physical benefit of exercise and healthy nutrition can yield a higher quality of life and sense of well-being among the senior population.
So what exactly are the benefits of exercise as we age?

You can get into your best shape by combining yoga with other fitness workouts and routines. Yoga hybrid workouts have become all the range as of late, as an active lifestyle is becoming more and more popular. As it’s becoming more apparent the benefits a regular yoga practice can give you, there’s more ways to incorporate it into your regular workout.
Here are some ways you can combine yoga poses with other fitness methods, to get into the best shape you can and move in more ways! If you’re adding a few moves to your regular workout, or adding some weights or dance moves into your yoga practice, there’s a yoga hybrid out there for you. Mixing it up can increase your endurance, strength, and most of all make your practice fun.
Here are five unique fusion yoga forms, that are worth giving a try!
Anti Gravity Yoga
If you’ve ever fancied yourself a bit of an acrobat, aerial yoga is the hybrid for you.

Most of us who practice yoga also work out and participate in other wellness activities. Whether you run, cycle, lift weights, or walk for fitness, yoga is an excellent complement. Sometimes, however, time is short and it’s not possible to get in both your workout routine and a full yoga class.
Enter fusion yoga and fitness classes, where you can experience the best of both worlds, all in one efficient, effective, and fun class.
1. Fusion yoga classes are efficient.
When you are pressed for time, but you don’t want to sacrifice either your fitness or your yoga routine, try one of these hybrid fusion yoga classes and stay on track with your life and your health. Fulfill all your needs with a class that will allow you to check off your fitness box, and balance it out with yoga to keep your muscles supple and your mind calm.

Move over cheese-filled, bloat-inducing dips: Our White Bean Artichoke Dip is sure to be a crowd-pleaser. If you’re hosting any party, you NEED this recipe!
Our White Bean Artichoke Dip is creamy, packed with flavor, AND it’s vegan! It pairs perfectly with cut veggies, but if you really want to step it up a notch, we’ve included our favorite homemade cracker recipe: Rosemary Seed Crackers.
These crackers are relatively simple to make and super tasty. Not only are they delicious, they pack a serious nutritional punch: they’re high in fiber, plus chia seeds and flax seeds make these crackers full of healthy fats! They are also gluten-free and vegan, so all your guests, even those with food sensitivities or allergies, can enjoy them.

Meditation has now entered the public consciousness as something less mystical and more practical. Far from the romantic notion of the mystic on the mountain, meditation has always had its practical uses.
Increasingly, the benefits of meditation are becoming apparent in modern life and well-being. There is increasing research that practicing seated meditation has the power to make us more alert, energized, creative, clear in our thinking, and productive. Whether you're craving a boost in productivity, or just want to feel better in at work, meditation has real potential to help.
Here are a few ways meditation it can boost personal productivity and focus, whether around the house, in the workplace, or working on a creative project.

This week we highlight the incredible practice of Ashtanga yoga. Ashtanga yoga is a modern rigorous, disciplined, and traditional style of yoga. It is comprised of 8 limbs, with asana (the physical yoga pose limb), being a set sequence of standing and seated postures, that create inner heat, refine your focus, and challenge you physically, while keeping a single pointed focus. Basic Ashtanga sequences are well-rounded, and also feature many forward bends, the most inward facing family of yoga poses, where we meet ourselves.
If you're feeling stagnant in your practice and want to take it to the next level, or feel you're craving some consistency in your yoga practice (and maybe life), give Ashtanga a try. You might find these practices are ones you can return to over and over again, as no matter how many times you practice the Ashtanga sequence, there is benefit, power, and progress. Enjoy the challenge and power of Ashtanga yoga this week, with four unique takes and versions of this transformative and powerfully simple style of yoga.